Kalkulator Makro Keto
Oblicz swoje makro na diecie keto.
How the Keto Kalkulator Works
This keto Kalkulator divides your daily calorie intake into the macronutrient ratios recommended for a ketogenic diet: typically 70% fat, 25% protein, and 5% carbs.
The Kalkulator converts these percentages into grams: fat has 9 calories per gram, while protein and carbs each have 4 calories per gram.
For example, on a 2,000-calorie keto diet: 156g fat, 125g protein, and 25g net carbs.
Standard Keto Macro Ratios
- Standard Keto: 70% fat, 25% protein, 5% carbs
- High-Protein Keto: 60% fat, 35% protein, 5% carbs
- Targeted Keto: Similar ratios but with carbs around workouts
The key to ketosis is keeping carbs very low (typically under 20-50g per day) so your body burns fat for fuel instead of glucose.
Tips for Starting Keto
Start by tracking your macros carefully. Focus on healthy fats (avocado, olive oil, nuts), quality protein (meat, fish, eggs), and low-carb vegetables.
Stay hydrated, supplement electrolytes (sodium, potassium, magnesium), and be patient — it takes 2-7 days to Wpisz ketosis.
Często Zadawane Pytania
How many carbs should I eat on keto?
Most people stay in ketosis with 20-50g of net carbs per day. Standard keto allocates 5% of calories to carbs.
How much fat should I eat on keto?
On standard keto, O 70% of your calories come from fat. On a 2,000-calorie diet, that's O 156g of fat per day.
Do I need to count calories on keto?
While keto naturally suppresses appetite, tracking calories is still helpful for weight loss goals. Use this Kalkulator to set your daily targets.